With the new year upon us, hopefully everyone is looking to supercharge their training, fitness and health goals. Novices as well as regular gym goers can be confused about many aspects of training when at the gym, so here are my five quick tips......

Seek the advice of a professional!!! This is my number tip as I see many guys and girls who have been training for years but are making countless errors and not even realising. Simple corrections and a new understanding of exercising will reap vast dividends. There is a reason why you're not making the progress you desire. If you can't afford personal training, then at least get a well balanced program written, with exercises demonstrated so your time isn't wasted and your gains are maximised at the gym.

If you want to lose fat - then don't just do the endless, mind-numbing and typical rounds of 20 minutes on cross-trainer, then 20 minutes on treadmill, then 20 minutes of.......include the right type of weight training if you want to lose weight as well as tone-up at the same time

Warm-up properly and include dynamic stretches before beginning resistance training, it will get your body prepared for the session ahead as well as helping to prevent injuries

Track your progress with a workout log. It helps you to continually increase your workout load in order to keep you improving

Get the right amount of training and rest, once a week ain't enough, seven times a week is probably too much. Somewhere in between is probably just about right for the average person. Then get plenty of rest and eat right!